Goal Setting
So how do you set goals? what factors should be considered? While the ambition and drive behind goals are individual, the process for setting your athletic goals is simple and applicable to everyone. If you have a coach, it's a great practice to establish goals with your coach... and if you have a family or loved ones that may be affected by your goals I strongly recommend that they be involved as well. In setting goals, the S.M.A.R.T principal proves quite effective in athletic goals... give this a try in you next goal setting endeavor:
-Specific: Setting a specific goal is much more motivating... the goal of (for example) lowering your half Ironman time from 5:30 to a sub 5 hour finish within 9 months is very specific. If you simply say "I want to go faster"... that is far too general and will prove difficult to stay motivated.
-Measurable: A measurable goal allows progress to be tracked. By setting a specific goal (above) you can map out a plan to achieve the goal and track progress along the way. So... if you need to knock off 30 minutes you know that you need to cut 5 (swim), 10 (bike), 15 (run) {this was a past goal and formula of mine} minutes to achieve your goal. Your training can now support that goal and progress can be tracked along the way.
-Attainable: A goal should make you reach but it should be attainable otherwise it is just a dream, wish or ambition. Using the example above you can easily see that there is work to be done and sacrifices to be made but the goal is achievable. It is also a good practice to include an adjustment clause to allow for the flexibility required when life throws unexpected challenges at you. Adjustability does not change the goal, it simply is wise to be flexible within realistic perimeters to keep your goals attainable... (a few examples why you need to be flexible: could not register for goal race, Injury, work constraints, family priorities)
-Relevant: This means that your goals must be realistic. If you have never done a triathlon than a sub 5 half Ironman goal may not be relevant yet. If you have never gone sub 6 and your fitness, training performance and history with athletic goals don't support sub 5 potential than you should consider a more appropriate goal. On the other end of the spectrum... if your goals are too simple and easy there is not much feeling of achievement. Only you and perhaps your goal team know what is a relevant goal for you.
-Time-Bound: Sub 5 hour half Ironman within 9 months is specific and time based. It also allows you to focus on shorter term goals within that time period to help you stay on track with your long term goal. This will help you stay motivated, avoid procrastination and ensure that your goals are within reach with the proper dedication while avoiding burnout.

By following the steps in the S.M.A.R.T. principal you can now put a plan in action to achieving your goal. If your goals do not stand up to any of these principals than make the adjustments so they do... this will allow your ambition to come to life in the pursuit of you goal

Forward progress!

~B

One of the biggest factors in managing training loads is having metrics in place that help determine when you're making progress and when you're doing damage. Many, many athletes over-work and under-rest and even coaches have been selling the notion that always pushing hard is the only way to get faster... It's NOT! And... without a proper foundation can be dangerous and limiting. So... what type of metrics can be put in place to take the guess work out of knowing when to push your training loads and when to pull back? here are some tips that have consistently proved to yield positive results, healthy sustained progress and confidence in your training program:

• Plan your training blocks: by building your training load by 5-15% weekly and planning rest days & weeks, you increase your potential for performance gains. As you age, you require more rest/recovery... you can still better your performance but your training and rest plan should be reflective of your age as well as your goals, skills and fitness.
• Rest and Sleep: Simply by sleeping more you will get faster with the same exact amount of training... period! Most amateur athletes do not get enough sleep and do not rest before they are tired. Planned rest in your program is absolutely essential to progress... as is proper sleep... Want to perform better? don't just rest when you are fatigued... build rest into your program and you will be able to maximize your "effective training load".
• Performance Metrics: Having a method in place to gauge your performance, intensity and training/recovery zones is critical to understanding your performance and making good decisions in your training. Power meters, Heart rate monitors and perception of exertion scales are great examples of tools to help in the process... used for testing, training and recovery will give you a much better picture of progress and effectiveness of your program. Testing is not the only way to gauge performance... think of it as micro and macro metrics... testing and races are macro-events where as body weight/composition, TSS (training stress score), resting heart rate, gains in VO2 and LT efficiency, etc... are more micro events to gauge performance gains. Know your zones and learn how to use them to maximal effect and just as important... learn how to analyze performance.
• Signs to look for: Are you tired? do you yawn during the day or struggle to stay alert at work? (more than usual :-) Are your muscles sore? Is your resting heart rate unusual? Is your power just not there? are you not making gains? These are just a few signs that your body and mind are telling you to pay attention to something... If you have a coach, always bring these things up... if self-coached... it behooves you to have an action plan in place before hand... when in doubt proceed with caution... most coaches are happy to have a short conversation with you about this stuff... respect their profession and time and you'll probably get some good advice... you can always pick up their coffee tab after a ride to say thanks...

Here are a few sample scenarios to help you make better decisions on when to push through and when to pull back:

1. Swim: Just not able to warm up and find your stroke? Don't reinforce bad technique... put some fins on and focus on form for the remainder of set and/or shorten.
2. Bike: Can't maintain power on a high intensity interval session? Proceed to your cool down if power drops by 10%. Group sessions are a much better place to push through as you can also draft to get rest and get that mental help from training partners.
3. Run: If you are too fatigued to maintain your normal pace, heart rates and form than shut it down and take the rest so you can re-set and better your performance next session.
4. Strength: Often you can push through strength work in the gym as you are very focused on form/technique... this is a great place to make gains that will enable you to push harder in your aerobic sessions and maintain/improve form for longer periods. If you find you are too fatigued to maintain good form with your strength work, take the rest. Remember... as an endurance athlete your strength work supplements your sport specific fitness objectives.
5. Gauging Fatigue: Don't guess when it comes to your body... develop a system to assign fatigue level  in order to better your decisions on when to push or pull back. It can be as simple as a scale of 1-5 keeping in mind the workload that you have both in front of you and behind you. Fatigue, opposed to simply being tired, can lead to a multitude of performance (physical, mental and emotional) limitations, injury and burnout... if you love your sport and want to be active in it for a long time... take the steps to ensure your lifestyle is not compromised.

Have you ever been training and come across a problem that seems so simple but proves difficult to overcome? We all have had some little issue in training that threw a wrench in our day or leaves us with questions to be answered. Here are a few tips from the road that have proved helpful with the small stuff.

Water fountain with no pressure? Take off your bottle top and use it to fill your bottle... sure it takes a bit longer but you can top your bottle off and stay hydrated.

How do I know how many calories I ate? A few easy ways to explore: (1) Save your wrappers and add the calories when you finish (2) Keep a log of how many calories you left with and came back with (3) mark your bottle with total calories in it (4) mark any bags of powdered drink mix with how many calories you have store in it for your re-fill... keeping logs of calories burned, consumed and conditions present (weather, intensity, etc...) goes a long way to understanding what your body needs.

Am I drinking enough? A good practice is to weigh yourself before and after training... the difference in mainly water and you can adjust consumption levels accordingly. It's also a good practice to check urine volume and color... a well hydrated person will have clear urine with high volume. You can also use a calculator such as this one from PowerBar 

I can't seem to ever get my rear wheel back into the dropout... what's the trick? Simple answer: shift into your smallest cog in the cluster and your small chain ring on the crank... this will align your rear derailleur so that your wheel comes out easily (remember to release your brake too). Be sure to put the chain back on the small cog when putting your wheel back on the bike to ensure proper alignment.


How do I stop my bike from "ghost shifting" during my ride? Generally this is a simple case of cable tension... many bikes have cable tensioners installed on your cables in a safe location to twist (to add or decrease cable tension) on the fly to stop your gears from shifting or just rubbing the gear. You can also stop, dismount and give your rear derailleur cable adjuster a few turns to add or release tension to solve the problem.